AO: The Tracks
Q: Birdie (110/150) ,
PAX: Birdie (110/150), Chopsticks, Neon, Precious
FNGs: None
COUNT: 4
CONDITIONS: blustery & chilly :cold_face:
WARMUP: moseyed around the building and stay in the parking garage for Wind Mills, Weed Picker, SSH, Imperial Walker & Arms Circle.
Q: Birdie (110/150) ,
PAX: Birdie (110/150), Chopsticks, Neon, Precious
FNGs: None
COUNT: 4
CONDITIONS: blustery & chilly :cold_face:
WARMUP: moseyed around the building and stay in the parking garage for Wind Mills, Weed Picker, SSH, Imperial Walker & Arms Circle.
THE THANG:
Wall of Jericho
Reps: 7
1. Lap 1 – Arms
– Curl
– Overhead Press
– Ranger Mercan
– Carolina Dry Dock
– Alternate Mercan /w Coupon
– Skull Crusher
– Inch Worm
1. Lap 2 – Legs
– Goblet Squat
– Calf Raises
– Jump Squat
– Gorilla Humper
– Split Squat
– Plank Jack
– Lunges with Coupon AC
1. Lap 3 – Core
– Flutter Kick /w Coupon AC
– Mountain Climber AC
– American Hammer AC
– Reverse Crunch /w Coupon
– Crunchy Frog
– Imperial Walker AC
– Freddy Mercury AC
1. Lap 4 – 6repeat Arms -> Legs -> Core
2. Lap 7 – Wave Mercans (1 – 7 counts)
MARY: No Time
ANNOUNCEMENTS:
COT:
Prayer for Neon’s M job search & the 2.0 situation.
Prayer for healing for Homer & safe travel for Miyagi.